Workout

Week of 12/5

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DAY 1

Warm Up
5 min jump rope, 10 S-2-S, 10 cossack squat, 5x10 hollow rock

Strength
5X
5 BSQ
5 KB Jerks/ arm

3X
10 Revers Lunge/leg
10 T2B
10 Band Rows

Finish
12 Min
10 Wall Ball
15 KB Swing
20 Mtn climbers

DAY 2

Warm Up
20 Jump jacks, 20 high knees, 20 jump lunge, 20 shoulder taps

Strength
4X
6 DL
6 Dips
12 Face Pulls

4X
6 Step Ups/leg
6 Neutral Pull Ups (1-3-1-3)
20 Sec Handstand

Finish
12 Min
5 Burpees
10 Ball Slam
15 DU's

DAY 3

Warm Up
PVC OLY

Strength
10 Min
3 Cleans
3 FSQ
3 Jerks

3X
8 SB Reverse Crunch
8 AbMat Crunch
8 Kneeling Palloff

Finish
500 Meter Row Max Efort

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